Lettuce

Spinach

Scallions

Cabbage

Broccoli

Beets

Summer Squash

Veggie List

Towne’s Weekly

NOTES FROM THE FIELD

J u l y 2 3 , 2 0 0 9

Prepare yourself, it’s summer squash season! Our N field squash plants are looking really

strong and have started producing. A 2 inch squash today, will triple in size in just a few

days. Our root crops are sizing up as well. We harvested young beets this week to thin and

make more space for larger beets later in the season. Don’t forget that the entire beet is edi-

ble -- the greens are great steamed or mixed with salad greens. The lettuce and broccoli

have produced well, but are nearing the end as temperatures rise. But they will be back as

we have planted a second succession for late season harvest. Upon returning to the farm

after the hot weekend, our tomatoes plants have put out a tremendous amount of flow-

ers….and we are hoping for a good harvest in a few weeks. In the line up for the next few

weeks: cabbage, peas, peppers and hopefully green beans. Hope this finds you well and

feel free to contact us with questions. Look forward to seeing you this evening!!

MEET YOUR FARMERS My name is Madeline Kelly and I'm from New Hampshire. I came to Montana

in the spring of 2008 to go to school and experience the west! I recently de-

clared my major in sustainable foods. This internship is one requirement for

my major and I think that's because an important component to leading a sus-

tainable lifestyle is localizing your lifestyle. I am learning what it is like to

work on a small, organic farm which is difficult and rewarding. I take part in

growing food for the Gallatin Valley Food bank, members of our CSA pro-

gram, and shoppers at two local farmer's markets. This is a really great experi-

ence because it shows that there are many people invested in leading a sustain-

able lifestyle. When I'm not digging in the dirt I like to make music, ride my

awesome bike, eat really good food, and work at the Pickle Barrel Ice Cream

shop. In the winter I like being up at Bridger Bowl on my snowboard!

Hello everyone, my name is Tim Reusch and I am originally

from Grand Rapids Michigan. I enjoy backpacking, skiing, and

camping in this beautiful state. I will be junior in the fall study-

ing Sustainable Food Systems and Bionenergy with the sustain-

able crop option. I am working on the farm to study within my

major, and I am learning the ropes of the basics of farming and

hopefully applying them to my future. Hopefully I will working

on developing sustainable urban agricultural practices. I hope

you enjoy the harvest that this lovely has to offer you.

Nutritional Facts

Serving Size: 1 1/2cups

Calories 40

Total Fat 0g

Saturated Fat 0g

Cholesterol 0mg

Sodium 160mg

Total Carbohydrate 10g

Dietary Fiber 5g

Sugars 0g

Protein 2g

% Daily Value*

Vitamin A 70%

Calcium 6%

Vitamin C 25%

Iron 20%

Dietary Fiber 19%

*Percent Daily Values are based on a 2,000

calorie diet. Your daily values may be

higher or lower depending on your calorie

needs.

Utilization & Storage:

Your spinach has been rinsed, but please

wash before consumption.

Spin or allow spinach to air dry as too

much moisture will reduce the quality

and shelf life of your spinach.

Fresh spinach loses much of its nutri-

tional value with storage of more than a

few days, so eat it soon.

While refrigeration slows this effect to

about eight days, spinach will lose most

of its folate and carotenoid content, so

for longer storage it is frozen, cooked

and frozen, or canned.

To freeze, steam or quickly blanch and

freeze in quart size bags. Store in the

freezer for up to eight months.

Iron:

Spinach is a rich source of iron.

By weight, spinach has nearly

the same amount of iron as

ground beef. However, the iron

in spinach is poorly absorbed by

the body unless eaten with vita-

min C.

Calcium:

Spinach is also rich in

calcium. However, the

oxalate content in spinach

also binds with calcium

decreasing its absorption.

Vitamins and Minerals:

It is a rich source of vitamin A

(vitamin C, vitamin E, vitamin K,

magnesium, manganese, folate, ,

vitamin B2, , potassium, vitamin

B6, folic acid, copper, protein,

phosphorus, zinc, niacin, selenium

and omega-3 fatty acids.

POPEYE WAS NO DUMMY!

Ingredients

2 c spinach, blanched, cooled and thoroughly patted dry.

1/2 c finely chopped onion

●1/3 c Fiber One all-bran ce-real

●1/4 c reduced-fat parmesan cheese

●1 egg

●3 Tbs fat free cream cheese at room temperature

●1 Tbs margarine

●3/4 tsp minced garlic

●3/4 tsp italian seasoning

●1/4 tsp salt

●1/8 tsp black pepper

Directions

Preheat oven to 350 degrees.

In a large bowl, combine all

ingredients except for the Fi-

ber One, and stir until com-

pletely mixed.

In a food processor or blender,

grind Fiber One to a bread-

crumb-like consistency. Add

Fiber One crumbs to the large

bowl and mix until integrated.

Prepare a baking sheet by

lightly spraying it with non-

stick spray. Scoop out about 1

tablespoons of the mixture,

form it into a ball with your

hands, and place it on the bak-

ing sheet. Repeat with the rest

of the mixture, yielding a total

of about 18 balls.

Bake in the oven for 20 min-

utes. Allow to cool slightly,

and then have a ball (or sev-

eral)!

Spinach Balls

Recipe

SpinachSpinachSpinach